Make sure to chew sugarless gum so that you don’t get unnecessary calories. Chewing gum can even burn 11 calories an hour.
Try putting some sugar-free flavoring into your ice cubes if you don’t like the taste of plain ones. Be careful with ice cubes if you have sensitive teeth or wear braces as they can cause mouth pain. You can also try buying calorie-free, sugar-free popsicles and use those instead of chewing on ice cubes.
Dehydration may send signals to your brain that are similar to hunger signals. If you’re not well hydrated, you may feel hungry when you’re actually just thirsty. Carbonated water is a may also be a good choice because the bubbles will fill your stomach. If you don’t like plain water, infuse it with flavors by adding some lemon, lime, cucumber or even fruits like raspberries. Just make sure not to eat any fruits you put in the water!
You can use other herbs such as licorice root, burdock, nettles, and fennel to help suppress your appetite. Steeping these herbs in hot water will give you a nice tea that has the added benefit of belly-filling water. Also try herbal teas or flavored teas without added sugar. Tea and coffee are also good options because the caffeine will help suppress your appetite (in the short-term) while filling your stomach with liquid. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Use mint or cinnamon toothpaste. Research shows that not only mint, but also the taste of spices such as cinnamon can help suppress your appetite. [4] X Research source This also helps curb sugar cravings, as the sweetness from the toothpaste may temporarily satisfy your sweet tooth.
Make sure to suck on sugar-free peppermints, such as Altoids, so that you don’t consume unnecessary calories. [6] X Research source Even just smelling peppermint oil will stimulate your brain so that your stomach feels full. [7] X Research source
When is the last time I ate? If it’s been more than four to five hours, you might be physically hungry. Is it close to a regular eating time? Did I skip a meal today? Am I experiencing typical hunger signals? These include: empty or pit feeling, stomach growling, or stomach pangs.
A recent study says that meditation makes you a more “mindful” eater because you become more in tune with your hunger signals and are in turn less likely to eat out of boredom. [9] X Research source If you get hunger pangs, close your eyes and focus on your breath until the feelings pass. [10] X Research source You can also try walking meditation. It’s an active form of meditation that can help you focus, calm down and get you away from a craving food.
Aerobic exercise lowers levels of a chemical called ghrelin and also increases the amount of another appetite-suppressing hormone in your body. Adding intervals, or short bursts of speed, to your cardio workout will maximize the hunger-dampening effect. If you are hungry after a workout, try drinking a glass of water. Often hunger pangs are a sign of thirst.
Listening to music Reading a book or magazine Doing household chores Taking a hot bath or shower Watch a movie Play a game
Go to bed earlier or wake up later if possible so that you can get in the recommended amount of sleep. Also shut off all lights, electronics and any other devices that give off light or make sounds. Even small distractions can prevent you from falling asleep or staying asleep.
Studies have shown that skipping meals may increase your hunger levels over the day and could cause you to overeat. [12] X Research source Plan to have at least three meals daily. If there is more than four to five hours between meals, you may need a snack in addition to your meals.
High water, high fiber foods such as fruits and vegetables will also help you feel fuller longer because they add bulk to your meal. [14] X Research source For example, you could have one cup of raspberries or one cup of cooked whole wheat spaghetti for extra fiber. [15] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Hearty soups and stews are a good option because they’re often high in water, protein, and fiber content. Add ingredients such as vegetables, beans, and herbs to help yourself feel fuller for longer. For example, beans such as and lentils are high in fiber, while vegetables including split peas are another high-fiber option. Add lean meats such as chicken or beef to a soup for protein. [16] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Try hummus and cut vegetables like water-rich cucumber or fiber-rich broccoli to make yourself feel fuller in between meals. [17] X Research source
